“Arms and Legs”
4 Rounds:
600 Meter Run*
4 Rope Climbs
15m Dumbbell Walking Lunges

*For those who can’t run, sub rowing or biking


A. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk

B.  Muscle-up Conditioning
10 RFT: 3 unbroken Muscle ups


EMOM10: 5-10 C2B Pull-ups or 2 Banded Ring Muscle-ups

3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
15m DB Walking Lunge, 70/50